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KAR36
Yahoo User
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 Posted: Wed Dec 12, 2007 7:20 pm Post subject: need bigger arm muscles in 4 months? |
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| I have 10-pound and 15-pound free weights and abarbell with a total of 20 pounds on it.About a month ago, I did 50 pushups and 76 situps, each in 2 minutes. I can run 26.2 miles (not very fast).I have pretty skinny arms though. I would like to be stronger with larger arm muscles by spring time.What do you think I should do for exercise and do I have to eat a lot of meat? I used to have whey protein drinks, but I am not sure how much that helped.I like to eat soy yogurt, tofu in salads-- is that a good source of protein?A year ago, I did fitness boot camp, but that also made meget very large leg muscles and I don't want to do that. |
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Hunter
Yahoo User
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| Posted: Wed Dec 12, 2007 7:23 pm Post subject: |
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| just do some arm curls every other day (so you dont over work them) with the free weights, 10 or 8 pounders should be perfect, and i guarentee your arms will get bigger |
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August M
Yahoo User
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| Posted: Wed Dec 12, 2007 7:30 pm Post subject: |
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| firstly stop doing aerobic exercises for your arms, do anaerobic exercises.You should be benching about 8-10 repetitions for size, that is to say that on the 10th rep you are so tired that you cannot do another. then you do another set of ten, and then another.done.(3 sets of 10 reps)as for biceps, its the same principal 10 reps 3 sets.muscle is built during rest and sleep not in the gym, it takes extra energy to repair the torn muscle, when it repairs itself it gets bigger each time. consume extra calories, (500 per day) get a source of protein that contains all the amino acids: egg, milk etc. work 1 muscle group about 3 times a week, don't over train,hydrate for effective training |
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nealeinmi
Yahoo User
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| Posted: Wed Dec 12, 2007 7:43 pm Post subject: |
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| Four months is more than enough time to put some size on your arms.First you'll probably need to get heavier weights. You can get all you need at second hand sports stores. They'll have weights for around $0.39/lb.Train both Biceps and Triceps. You can probably get away without training forearms specifically. They get a good workout with most exercises as you are always flexing those muscles when you grip any bar/dumbbell.Biceps - Bicep Curls barbell or Dumbbell, your preference.Triceps - Tricep ExtensionsDo 6 sets of each exercise as follows:Sets 12, 10, 8, 6, 12 reps, and last set to failureSet 1: 12 reps, very easySet 2: 10 reps, a little harderSet 3: 8 reps, quite hard (best way to judge - if you had to do a 9th rep it would take all you had)Set 4: 6 reps, super hard - 6th rep will take all you have ( you might not even be able to do the 6th rep somedays).Set 5: 12 reps, go back to the weight you started withSet 6: As many reps as you can. Same weight as Set 5, done immediately after Set 5. You might only get 6 or so reps out. The weight that was so easy in Set 1 now feels like a thousand pounds.If you don't put on muscle doing this routine, I'd be very surprised. |
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